Crazy to think we are coming up on 2 years @ the posh! it’s been a great two years and it was great to get out with these HIMS monday AM
Glaucoma Q
PAX: Ashley, Pig Sooie (FNG), Crock Pot, Fraanz (FNG), fanny pack, bob ross, ice man, jitterbug, skermish, deep dish, airball, scratch n dent, dynomyte, my pleasure, lady bird
to note: lady bird was having a digestive emergency and had to fly off to the speedway (or back to his house)
mosey two laps around parking lot, then back to flags
COP: Plank Stretching, grass grabbers (10 IC each side) Crucible Merkins (10 single count), unilateral leg squats (R and L, 10 each , single count) 10 burpees (OYO), 40 SSH IC
2 laps around lot with an AYG in an area from center of lap to the end. basically an ayg about 1/4 of each lap. finish @ portico.
30 second intervals: Incline merkins, dips, superman, crucible merkins, plank (repeat another round)
Do the same mosey above (2 laps with an AYG on each lap)
30 second intervals: jumping bean squats, unilateral leg squats (R), unilateral leg squats (L), curtsey lunge (R), curtsey lunge (L), calf raises ( rinse and repeat)
same mosey except only 1 lap with an AYG.
1 minute intervals: Ace/Gary, Ace/ Gary (switch partners), LBC, full LBC, freddie mercury…
Great to have 2 FNG’s out to the posh.. Pig Sooie and Fraanz
Pig Sooie because he is originally from Arkansas
Fraanz (pig sooie’s son) .. got his name from “hanz and franz” on snl i believe.. because he wants to develop his own personal training gym..
announcements and prayers… Glauc OUT!
F3 Louisville 